Archive for:

January, 2014

Hotel

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Power Snatch (12 x 1 increase weight to 85%) Metcon (AMRAP […]

Hotel

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Thruster (3 x 5 increase to heavy) Metcon (Time) 7 Rounds […]

Golf

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Shoulder Press (3 x 10 @ 70%) Deadlift (Warm Up to […]

Foxtrot

Wentzville – CrossFit Warm-up (No Measure) 2 rounds Row 200 10 pull ups 10 ring Dips 10 sit ups 10 ohs PVC Front Squat (10 @ 50% – 8 @ 70% – 5 @ 80% – 1 @ 90%) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 20 Wall […]

Echo

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Warm-up (No Measure) 2 x 10 OHS w 45/35 Archer Push […]

Temper

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Hang Power Clean (+ Hang Squat Clean – 5 Sets @ […]

Fotia

Wentzville – CrossFit REMINDER: NO 8AM CLASS! 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Pull-ups (Strict/Weighted/Kipping/Butterfly) Metcon (Time) 400m Row 10 […]

Feuer

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Back Squat (6 x 3 @ 75-85%) Metcon (AMRAP – Reps) […]

Ogon

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Handstand Holds (3 Sets: 4 Kickups, then 30 seconds hold) Shoulder […]

Huo

Wentzville – CrossFit 70 – Warm Up (No Measure) Row or Jump Rope **** 2x**** 10 overhead squats 5 walk outs 10 push ups 10 second Sampson stretch each leg 5 Ring Dips or Box Dips 5 Pull Ups Warm-up (No Measure) 4-6 sets of 5 Medball Squat Cleans Split […]